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What is Maca Root?
What is Maca root?
Have I had my head in the sand or is this the new wonder food? All of a sudden, I see Maca Root everywhere as the cure for EVERYTHING. I was watching a video on a new smoothie recipe and the presenter was adding Maca root…WILD Maca root. So, I decided to research Maca. What the heck is it? Here is what I found.
Maca root has been used by native Indians in Peru as a vital ingredient to health for thousands of years. Maca’s use goes back to around 3800 B.C., when Peruvian Indians cultivated and ate it for both its nutritional and medicinal value. Centuries later in 1549 A.D., records indicate that, during his time in Peru, the Spanish explorer Captain de Soto received Maca from the Indians as a gift in return for his help in improving methods of animal husbandry in the Peruvian Castille region. By 1572, as Maca’s health-giving properties gained notoriety, the Chinchayochas Indians had begun using Maca root for barter. It was not until 1843 that this plant was studied by scientists and given the botanical name of Lepidium meyenii, Walpers. after German Botanist Gerhard Walpers
Maca root grows in the mountains of Peru at high altitudes of 7,000 to 11,000 feet, making it the highest altitude growing plant in the world. Maca is a radish-like root vegetable that is related to the potato family, and is tuberous and spherical in form. The root itself is about three to six centimeters across and 4.7 centimeters in length. There are four recognized types of Maca Root based on the color of the root. Root color varies from creamy yellow or light pink to dark purple or black.
Chemically Maca root contains significant amounts of amino acids, carbohydrates, and minerals including calcium, phosphorous, zinc, magnesium, iron, as well as vitamins B1, B2, B12, C and E. Peruvian Maca also includes a number of glycosides. (In chemistry, a glycoside /ˈɡlaɪkəsaɪd/ is a molecule in which a sugar is bound to another functional group via a glycosidic bond. Glycosides play numerous important roles in living organisms. Many plants store chemicals in the form of inactive glycosides. These can be activated by enzyme hydrolysis,[1] which causes the sugar part to be broken off, making the chemical available for use. Many such plant glycosides are used as medications. In animals and humans, poisons are often bound to sugar molecules as part of their elimination from the body.)
As a nutritional supplement, Peruvian Maca has generalized tonic effects on the biochemical functioning of the human body. Chief among these effects is the enhancement of endocrine function. The endocrine system includes all of the glands, and the hormones they secrete, that exist in the body and that control such conditions as fertility, sexual function, digestion, brain and nervous system physiology, and energy levels. Hormonal regulation is responsible for all of the physiological attributes that enable us to enjoy the myriad sensations of being vibrantly alive, including those related to sexual arousal, physical activity and mental-emotional states of being. Maca root has also been called an adaptogen, which means that it increases the body’s ability to defend itself against both physical and mental weakening, hence potential illness. It is believed it achieves this by supporting adrenal and pituitary gland health, both of which underlie proper endocrine function.
Maca Power is cultivated in the Junin plateau of Peru’s central highlands at 4,100 meters above sea level, on ancient terraces. It is a Certified Organically grown and processed product, which is non-irradiated and chemical-free. The Maca root is dried at a specific low temperature and is milled to our specifications, ensuring maximum preservation of nutrient and ingredient content. The result is the optimal light-colored and non-oxidized sweet taste of a high quality product.
Known Modern Applications:
Traditionally, Maca has been used for a variety purposes, which can differ for men and women. For example, women have found it helps relieve the symptoms of PMS and menopause. Women tend to notice a dramatic decline in hot flashes and night sweats. Men have used it to enhance fertility and sexual function. Users of Maca root tend to derive a variety of benefits in accordance with their individual needs. However, both men and women have found that it significantly boosts libido and sex drive, increases energy, stamina and the feeling of general well-being. In fact, recently Maca has been used as an excellent alternative to anabolic steroids among athletes seeking muscle hypertrophy. Unlike many other energy- and muscle-boosting substances, such as anabolic steroids, Maca contains no chemicals that interfere with or over-activate normal endocrine function.
How Can Maca Benefit You?:
Male:
- Increases energy (Chronic Fatigue)
- Treat sexual dysfunction (Loss of Libido)
- Increases stamina & athletic performance
- Nourishes glandular system
- Fertility enhancement
- Improves physical and emotional well being
- Promotes mental clarity
- Balance hormones
- Female:
- Treat PMS (Mood Swings)
- Menopause symptom relief (Hot Flashes)
- Sexual stimulation
- Nourishes glandular system
- HRT alternative(Hormone Replacement Therapy)
- Increases stamina & athletic performance
- Increases energy (Chronic Fatigue)
- Balance hormones
Menopause? No Problem – Symptom Free Menopause:
Menopause is a natural progression in a woman’s life – it is the cessation of menses generally accompanied by symptoms. This transition is unique for every woman yet there are ways to prevent and diminish the symptoms that typically accompany menopause.
Symptoms:
- Diminished libido
- Insomnia
- Mood swing (blues & depression)
- Migraines, memory problems
- Lower energy levels
- Palpitations
- Acceleration of the aging process
- Joint aches and pains
- Bone pain
- Vaginal dryness
- Benefits of Maca Power: Energy – Balance – Vitality!
- Increases libido
- Deeper sleep
- Balances moods
- Enhances memory and brain function
- Increases energy levels
- Helps adapt to stress
- Slows the aging process
- Lessens aches and pain, more endurance and stamina
- Prevents osteoporosis, high calcium and vegetable protein
- Reverses vaginal dryness
Menopause doesn’t have to be unbearable – implementing Maca Power into a sensible diet & lifestyle regime can produce positive effects.
How does Maca Root aid in the relief?
First and foremost it balances the hormonal system. It works on the pituitary gland – the master gland – which regulates all hormone production in the body. Hot flashes are diminished; sleep is normalized while stress levels are reduced when incorporating Maca Power into a daily wellness routine. Peruvian Maca root encourages the body to produce its own hormones to restore balance, instead of introducing hormones to the body. It’s the simple, natural approach that brings a world of difference to women suffering from the sometimes debilitating symptoms.
Maca root is a superfood naturally high in vitamins and minerals the body needs for nourishment. Its adaptogenic qualities make it a multi-faceted herb useful for a wide variety of conditions, women of all ages can benefit from.
Adaptogens increase the body’s ability to cope with physical, chemical and biological stress. Characteristics of an adaptogenic herb are non-toxic, while increasing resistance to stress, fatigue & distress – helping the body regain balance. Ginseng, is another (perhaps more familiar) adaptogen, that has been used in Asia for thousands of years for strength and vitality and it’s reputed aphrodisiac effects. Maca root falls into this same category, yet it is relatively new to North America although it’s been used in Peru for thousands of years.
Take your health into your hands, and experience the wonders of this ancient Peruvian herb – Maca Power the Inca Superfood.
How do I take Maca Power?
Maca Power is a 100% Certified Organic Powder that can be added to a breakfast fruit smoothie – blend fresh fruit, 1 tsp. of Maca powder with soy/rice milk or yogurt. It is naturally sweet flavored and blends in well. OR sprinkle it on top of your cereal or mix in with muesli.
If you prefer capsules, Maca Power comes in vegi-caps, non gelatin capsules that are easy to take – wherever you are, great for people on the go with busy schedules.
How soon will I see results?
Each individual is different, some women experience decreased hot flashes within days of taking Peruvian Maca root while others may take weeks to fine tune the hormonal system – it depends on the condition of your body. But be patient! The results are worth it.
Maca Root Active Ingredients:
- Alkaloids
- Trypterphene
- Phenolic compounds
- Flavonoids and/or coimarins
- Tannins
- Glycosides
- Saponins
- Free amino acids
- Secondary aliphatic amines
- Tertiary amines
- 2 groups of novel compounds — the macamides, and the macaenes (these agents are believed to be directly responsible for maca’s sex-boosting powers)
- Maca Root Powder Nutrition – 10% protein, 60% carbohydrates and fatty acids.
Note: Maca Power contains 14.6% protein. This is because the amino acid proteins have not been denatured at any stage of the processing.
Maca Q & A
1. WHAT CAN MACA ROOT DO FOR YOU? Maca root has a wide range of benefits all aimed at enhancing the endocrine system’s ability to act in the most efficient manner it is capable of so as to avoid breakdowns that wreak havoc on the body. Hormonal regulation is responsible for many positive attributes that allow our systems to enjoy a variety of sensations including energy, libido, sexual arousal, fertility, athletic performance, and so much more. Maca is an adaptogen, which means that it raises the body’s response to defend itself against disease both physically and emotionally. It functions to support an area that might be deficient such as exhausted adrenal or pituitary glands that are so integral to proper endocrine function. Many people derive a variety of benefits from taking Maca Power honoring the individual’s specific needs or deficiencies. See More Maca Information
2. WHY DOES MACA ROOT HAVE DIFFERENT NAMES? Maca root was originally identified in the 1800’s by a German botanist who named it “Lepidium Meyenii, Walpers” (after himself) – still the ONLY name officially recognized by the Peruvian government today. From the 1960’s, a research worker investigating Maca’s constituents attempted to rename Maca after herself, hence “Lepidium peruvianum, Chacon”. Some suppliers use this confusion as a clever marketing ploy to claim an ‘exclusive therapeutic’ species. DON’T BE FOOLED!! See More Maca History
3. SO ARE THERE DIFFERENT SPECIES OF MACA ROOT? There is only one species that is grown commercially for harvest. Like many other everyday foods, there is a plant that grows wild, but it has no dollar value. Remember, many of our common foods have ‘wild cousins’; for example, bush lemons and wild strawberries.
4. HOW DO I KNOW WHICH MACA BRAND IS THE BEST QUALITY? CERTIFIED ORGANIC Maca Root is your only guarantee. Read the label – high protein count is a great indicator of optimal growing conditions and careful processing. Maca is a carbohydrate root vegetable, so a light color and sweet taste means that the aminos, vitamins, minerals, essential fatty acids and other nutrients have been better preserved.
5. HOW MUCH MACA ROOT POWDER SHOULD I TAKE? Maca root is a food and therefore should not be used in extremely small quantities. For it to be effective and to achieve results, proper dosages should be followed. In keeping with original ancestral Peruvian dosages, you should mix 3/4 to 1 teaspoon of Maca into smoothies, yogurt, herbal teas, fruit juices, etc. Or if you are using our MACA POWER& Vegetarian Capsules take 2 to 6 500mg Capsules per day or as directed by your health practitioner.
6. HOW DO I STORE MACA ROOT POWDER? It is best store Maca Root Powder in dark dry cupboard. Some people store it in the refridgerator but this is not necessary but some feel it keeps the powder fresh and the consistency lighter.
7. IS MACA ROOT SAFE? Yes. There are no reports that Maca has any level of toxicity.
8. ARE THERE ANY WARNINGS DISSEMINATED ABOUT MACA ROOT USAGE? No, there are none.
9. ARE THERE ANY SPECIFIC MEDICAL RECOMMENDATIONS TO BE AWARE OF WITH MACA ROOT USAGE? Given the high potassium content in Maca, it is not recommended for people with renal insufficiencies.
10. ARE THERE ANY OTHER NAMES THAT MACA ROOT IS KNOWN? Maca, Maka, Maca-Maca, Peruvian Ginseng, Maino Ayak, Chichira, Ayak Willku
So there you have it. Is it a super-food or just another wonder food flash in the pan? Only time will tell.
Source: http://realrawfood.com/maca-history-info
Blogger: Terry Ryan
Juicing vs. Smoothies
JUICING VS. BLENDING: WHICH ONE IS BETTER?
Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.
What’s The Difference?
JUICING
Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream. Jason Vale calls juicing “A nutrient express!” Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.
A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more!
Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly.
Smoothies
Unlike juices, smoothies consist of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.
However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest ) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.
By including the fiber in your smoothie, the volume will increase. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.
1. It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function.
This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. In his book Food Combining Made Easy, Dr. Herbert Shelton explains that starchy foods have to be eaten alone because starches are digested with enzymes different from those used for any other food group. Combining starchy foods with fruit may cause fermentation and gas. However, Dr. Shelton found that green leafy veggies combine well with pretty much everything.
2. Try to drink your juice or smoothie straight away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
Using The Right Equipment
To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.
The machines themselves will also generally last longer. In contrast to the rough extraction of centrifugal juicers, mastication or cold-press juicers compress fruit and vegetables to ‘squeeze’ out their juice.
The same goes for a blender. You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fibers. We spend money on gadgets, clothes, restaurants and other luxuries so, if you can afford it, investing in your health by buying a quality juicer or blender is totally worth it.
What Should I Look For
In A Juicer?
When we are looking for our perfect juicer here is what we look for: (Great source for this info was http://www.foodmatters.tv/juicer-buying-guide)
Centrifugal Juicers
Centrifugal juicers are commonly available in retail outlets and are the cheapest type to purchase. These machines initially extract juice by pulverizing fruit and vegetables against a round cutting blade that spins very quickly against a metal strainer. The centrifugal force generated by the spinning motion of the cutting surface separates the juice from the pulp.
- Pros: Cheaper
- Con: Not the best way to extract juice because heat may destroy nutrients.
Cold Press Juicers
These machines operate via a masticating (chewing) or cold press method to produce a superior juice to their centrifugal counterparts. In contrast to the rough extraction and high speeds of centrifugal juicers, cold press juicers operate at lower speeds and gently compress fruit and vegetables to ‘squeeze’ out their juice. While more costly, their slower and more thorough extraction rates produce a higher-quality juice, and more of it.
- Pro: Higher juice yield
- Con: Expensive
BLENDERS
Blenders are coming out of the pantries and being used as a great way to add more fruits and vegetables to your diet. Plus, it doesn’t “waste” the pulp as it is finely shredded/blended into an easily drinkable form. I know a lot of people who prefer to juice this way. They add ice and protein powders and make a pretty delectable smoothie. I wrote a blog post about Andrea who has lost 60 pounds using this kind of method to drink her veggies and fruit. She uses a Nutribullet and adds ground up flax seeds. Just looking at her you can tell it works as far as weight loss.
- Pro: Uses all of the vegetables and fruit (no left over pulp)
- Con: Assimilation of micronutrients are slowed down because it requires more of the digestive process
What to look for when choosing a juicer
- Able to easily juice all greens, herbs and grasses (with a high yield)
- Good to juice fruits, including soft varieties
- Cold pressed, to produce a superior juice
- Low speed (rpm), to minimize oxidation and produce a longer lasting juice
- Able to make nut milks
- Easy to clean
- Low noise!
Source Links:
http://www.thewellnesswarrior.com.au/2011/08/juicing-versus-blending/.
http://www.drsearswellnessinstitute.org/blog/2012/04/12/juicing-vs-blending/
The Psychology Of Losing Weight
An Alternative To Willpower For Losing Weight
Blogger: Terry Ryan (admin@slimhealthysexy.com)
A common belief, even among doctors, is that almost no one succeeds in losing weight in the long term. And for almost two decades, I’ve counted myself among the skeptics, being able to tally on the fingers of one hand the number of my patients who’ve managed to do it—literally less than five out of multiple hundreds, if not a few thousand.When I stumbled across the ideas put forth in the slow-carb diet though (“slow” in contrast to “low” because one cheat day a week is allowed), I became excited—and not just for my patients. Though I’ve never had much of a weight problem myself, after nine years of marriage, four years of fatherhood, and a consequent 50% reduction in the time I have available for exercise, I found I’d put on nearly twenty extra pounds. So when my wife noticed me noticing several inches of my abdomen hanging over the sides of my belt one day, she suggested I try the slow-carb diet myself. I did and shed the extra weight in just two months.
Because I found the diet both easy and effective, and because a number of studies have suggested that an excess of carbohydrate is likely a major contributor to the epidemic of obesity in North America, I began recommending the slow-carb diet to a number of my patients. And they started losing weight.
But not all of them. Some just couldn’t wrap their minds around the idea of giving up carbohydrates (including a cardiologist!) and didn’t even want to try it. Some tried it, but didn’t like it. And some liked it, but couldn’t stay on it.
This last group was the one that frustrated me the most. Here was an approach to weight loss that didn’t require calorie counting, knowledge of food groups, or portion control. They only needed to follow one simple rule to make it work: don’t eat carbohydrates six out of every seven days. Not to mention that almost all of them told me they didn’t actually miss the carbohydrates! So why did they fail?
“Weak willpower,” they said.
When I heard that, though, I became excited all over again, because the reason they gave me for their failure was wrong. A lack of willpower wasn’t what did them in. What did them in was their decision to use willpower in the first place.
THE PROBLEM WITH WILLPOWER
Willpower is not only among the weakest of mental forces, but in most people it actually fatigues with continued use. Some have suggested this is part of the reason the cheat day helps people stay on the diet: it gives their weary wills a much-needed chance to recover enough to resist the subsequent week’s temptations. The problem, though, is that the time horizon over which willpower fails isn’t days—it’s hours (not that the cheat day isn’t crucial—just not, in my view, for recharging the will).
This almost certainly explains why most of my patients who gave up the diet told me that when they would come across a tempting carb during the week, too often their wills weren’t strong enough to resist it. When they found themselves confronted with a piece of pie, a brownie, or a bagel—especially if it was near the end of the day—they’d end up eating it almost as often as they’d pass it by. It didn’t take too many weeks of failing this way for them to become discouraged and give up.
But the reason they failed wasn’t because the slow-carb diet doesn’t work. The reason they failed was because they were relying the wrong strategy to implement it. The key to resisting the temptation isn’t willpower. It’sdistraction, avoidance, and acceptance. What follows below, then, is the 7-point plan I gave them for beating temptation without relying on willpower.
THE 7-POINT PLAN
1. Distraction is more effective than willpower. In 1970 psychologist Walter Mischel famously placed a cookie in front of a group of children and gave them a choice: they could eat the cookie immediately, or they could wait until he returned from a brief errand and then be rewarded with a second. If they didn’t wait, however, they’d be allowed to eat only the first one. Not surprisingly, once he left the room, many children ate the cookie almost immediately. A few, though, resisted eating the first cookie long enough to receive the second. Mischel termed these children high-delay children.
How did they succeed? “Instead of focusing prolonged attention on the object for which they were waiting,” Mischel writes, “they avoided looking at it. Some covered their eyes with their hands, rested their heads on their arms, and found other similar techniques for averting their eyes from the reward objects.” In other words, Mischel concluded, distraction is superior to willpower for delaying gratification.
To resist a tempting pleasure, then, you have to find a way not to resist it but to distract yourself from it. How? With the most distracting thing there is: another pleasure.
2. The most effective way to distract yourself from one pleasure is with another pleasure. In a second study, Mischel placed two marshmallows side by side in front of a different group of children to whom he explained, as in the previous study, that eating the first before he returned to the room would mean they couldn’t eat the second. He then instructed one group of them to imagine when he stepped out of the room how much marshmallows are like clouds: round, white, and puffy. (He instructed a control group, in contrast, to imagine how sweet and chewy and soft they were.) A third group he instructed to visualize the crunchiness and saltiness of pretzels. Perhaps not surprisingly, the children who visualized the qualities of the marshmallows that were unrelated to eating them (that is, the way in which they were similar to clouds) waited almost three times longer than children who were instructed to visualize how delicious the marshmallows would taste.
Most intriguing, however, was that picturing the pleasure of eating pretzels produced the longest delay in gratification of all. Apparently, imagining the pleasure they’d feel from indulging in an unavailable temptation distracted the children even more than cognitively restructuring the way they thought about the temptation before them.
So when you want to avoid something tempting, read an engrossing book instead. Or watch a movie. Or listen to music. Something you find genuinely pleasurable. Or if for some reason you can’t engage in an alternative pleasure—or shouldn’t for some reason—think about doing it instead. For example, when you see a pizza, think about eating ice cream. As vividly as possible, imagine the specific sensations your tongue will experience as your favorite flavor of ice cream drips languorously down your throat and into your stomach. (On the other hand, thinking about one food when you’re trying to avoid eating another food may be too viscerally activating. Some people may need to turn their thoughts to a different kind of pleasure than the one they’re trying to avoid to make this strategy work for them.)
Or, alternatively, turn your focus to a problem you’re trying to solve. Whether a math problem, a brain teaser, a relationship issue, or a philosophical question, problem-solving is intrinsically engaging, and engagement is the key to distraction.
But not just any kind of engagement, it turns out. Emotionally arousing engagement. Turning to something you find merely intellectually interesting is often not enough, especially when you’re viscerally activated by hunger (or sexual attraction, or nicotine cravings, or whatever). You need to find something to distract you that makes you feel good. It could be thinking about an upcoming date or vacation, or an expected pay raise and all the things you’re going to buy with it, or that really awesome movie you’re going to be seeing later that day. But whatever it is…
3. Plan out your distraction ahead of time. Studies show that making decisions–even simple ones–also depletes willpower. If you’re constantly deciding what alternative pleasures to think about or pursue each time you face a temptation, you become progressively less likely to be able to make the strategy of distraction work. Which is when rationalizations gain the power to convince you it’s okay to do what you’re trying so hard not to. The key is having your response ready. To make using it a rule instead of an on-the-spot decision. Something that doesn’t require conscious thought. That way, when you’re abruptly confronted with a display of cookies at the office Christmas party, you don’t have to fumble for an effective distraction. You already have it ready to pull up automatically, without even thinking about it.
4. Use willpower to create habits. In point of fact, I urge everyone on the slow-carb diet to leverage the power of habit when making all their food choices. That is, figure out what you’re going to have for your regular meals every day before you enter the cafeteria or the restaurant or wherever you eat your meals on a regular basis, and simply make eating it an automatic rule. That way, you don’t even have to call on the power of distraction to make sure you stay on the diet (much less the strategy of willpower). This is why, for example, I have scrambled eggs for breakfast and a chicken Caesar salad for lunch every weekday.
Research shows we’re most likely to succeed in maintaining any behavior (whether flipping off a light switch when we leave a room, avoiding carbs at lunch, or exercising after work) when we make it a habit. Not that getting ourselves to engage in a behavior consistently enough to turn itinto a habit is easy. For one thing, the time required to establish a new habit varies tremendously, in one study taking anywhere from 18 to 254 days. For another, and not surprisingly, the more complex the desired behavior, the longer turning it into a habit seems to take, decreasing the likelihood that we can turn it into a habit at all. Finally, when confronted with the need to choose between competing behaviors, we tend to follow the path of least resistance, the path that requires the least amount of energy, which isn’t necessarily the path along which our desired behavior lies.
Here, however, is where the creative use of willpower can help us: not to resist temptation directly, but to lower the energy required to initiate a desired behavior (for example, exercising) while raising the energy required to initiate competing, undesired behaviors (for example, watching television). In this way, we decrease the effort required for us to act in the way we want and increase the effort required for us to act in a way we’d rather not. We might, for instance, choose to move our treadmill up from the basement into the living room where we spend more of our time while simultaneously removing the batteries from the television remote control and placing them in an inconvenient location. By placing the desired behavior along the path of least resistance, we turn it into the behavior we’re most likely to repeat. And the more we repeat it, the more likely it is to become a habit, and the less and less we need it to lie along the path of least resistance. The key lies in recognizing that the energy required to initiate a desired behavior often needs to be even lower than we expect. Which is why the reason moving a treadmill from the basement to the living room may mean the difference between using it and not. Despite our believing it shouldn’t, having to walk that small extra distance to the basement often requires a level of energy that’s beyond us, especially when other habits, like television, beckon within easier reach.
5. Avoid habituation to distraction by inventing new distractions.Though turning to an emotionally engaging distraction is a powerful way to avoid succumbing to temptation, the more often we turn to it, the less effective it becomes. We get used to—or habituate, as the psychologists like to say—to everything. Think about it: when is the enjoyment you get from your material possessions (a smartphone, a sports car, a boat) at its greatest? When you first buy it. Just like the flavor of gum is most intense when you first start chewing it but then quickly fades, the enjoyment you get from your possessions diminishes the longer you have them and the more you experience them. Unfortunately, our possessions aren’t the only thing to which we habituate. We also habituate to our thoughts. That is, the more you think about something, the less your thinking about it arouses emotion (this isn’t all bad: habituation is also what helps people overcome phobias). But what this means is that the more you turn to your preplanned distractions, the less they’ll actually distract you.
The solution? You have to continually find and plan alternative distractions. Once you find your go-to distraction no longer works, don’t keep turning to it. Recognize it as a signal that you need to find a new one. That way, you’ll always have an effective means for dealing with unexpected temptations when they appear.
6. Avoidance is even more effective than distraction. Recognize, however, that distraction is most effectively used as a bridge—a bridge to the most effective strategy of all: avoidance.
In another part of his first study, Mischel also tempted children with a cookie, but this time took it away from half of them when he left the room (telling the children from whom he took it that they could signal their desire to eat it immediately by ringing a bell). What he found was that the effect of removing the temptation was even more striking than visualizing an unavailable pleasure: six out of eight children who couldn’t view the cookie waited a full fifteen minutes before signaling their desire to eat it; those who could view it, on the other hand, waited on average less than a minute.
The lesson? If you want to stop eating carbs, stop buying them. Avoid the shelves in grocery stores that stock the ones that tempt you. Avoid restaurants that sell your favorite desserts or offer mostly carbs (Italian restaurants, especially—unless it’s Saturday!). The best way to avoid eating carbs, in other words, is to minimize the likelihood that they’ll cross your path in the first place.
This may sound obvious, but how many of us actually plan our days—actually alter our schedules—based on this principle? If you’re serious about meeting your weight-loss goals but find your ability to resist carbs is poor, you can’t just have a plan in place for distracting yourself when you meet with temptation. You have to design your days to minimize the likelihood of encountering temptation at all.
This redesign needn’t be dramatic. Sometimes you only need to walk down an alternative hallway at work—the one that bypasses the candy machines, for example—to make effective use of the principle of avoidance, even if it means going a little out of your way. Or maybe take a different route home (the one that bypasses McDonald’s). Or make sure to shop when you’re not hungry so you don’t bring home carb-containing foods to tempt you when you are hungry. Often, the sum of a series of small interventions that have been carefully planned adds up to a result that’s greater than the sum of its parts. When it comes to losing weight, small, carefully designed and consistently executed interventions are in general far more effective than one or two large ones that require tremendous amounts of willpower.
7. Acceptance of pain will reduce its influence on your behavior.We’ve been built by evolution to avoid pain, signaling as it does danger, injury, and even the possibility of death. But studies suggest we sometimes put ourselves at risk for even greater suffering when we try to avoid pain than when we allow ourselves to feel it. More harm often results from excessive drinking and drug use, for example, than from the anxiety they’re often used to anesthetize. And the willful suppression of hunger (which is, essentially, pain) is associated with an increase in food cravings and binge eating.
In contrast, accepting pain, being willing to experience it without attempting to control it, has actually been found paradoxically to decrease pain. In one study of patients with anxiety, for example, subjects who were taught to accept their anxiety reported substantial reductions in worry, reductions that persisted even beyond the duration of the study.
But such a decrease is only a happy byproduct, for the true purpose of acceptance isn’t to diminish pain but rather to become more comfortable feeling it. In fact, aiming to diminish pain purposely via acceptance is functionally no different than trying to suppress it, and as a result typically backfires. For acceptance isn’t about feeling better so much as it is about doing better, about preventing anxiety from causing us to socially isolate ourselves—or preventing hunger from causing us to overeat. And indeed, at least one study showed that accepting food cravings—rather than resisting them—reduces eating.
So when you’re hungry and all there is to eat is carbohydrate, in addition to turning to a distraction and trying to remove yourself, or the carbs, from the area, consciously recognize and accept the fact that you’re feeling hungry—and move on. For accepting hunger rather than resisting it is what will make it far more likely that you’ll be able to uncouple your hunger from the action to which it usually leads—eating.
FINAL THOUGHTS
Of the twenty or so patients of mine who abandoned the slow carb diet, fourteen agreed to try it again once I introduced them to my 7-point plan. I was careful to warn them—as I would warn you—that as straightforward as these steps seem in principle, they take consistent practice to implement effectively. But if you do practice them consistently, you’ll have the same chance at success as my patients—all of whom, as of this writing, are still on the slow-carb diet and have lost in aggregate approximately 750 pounds. So no longer do I count myself among physicians who believe that only the smallest subset of people can achieve and maintain weight loss in the long-term. Now I know that when it comes to the slow-carb diet—to dieting in general—judicious use of the principles of distraction, avoidance, and acceptance will dramatically increase your chances of success.
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All the ideas in this post are drawn from my book, The Undefeated Mind: On the Science of Constructing an Indestructible Self, every page of which contains innovative strategies—all based on rigorous scientific studies—to increase your ability to handle adversity and resist discouragement. Check it out. Resilience really can be learned.